High Reps for strength

Anger

They say KEEP SMILING!

BE POSITIVE

That's hard when your getting ice grilled.

The people around you are killers,

Or atleast have killed. Jaded.

Haven't seen a smile cept 

Music

5 QUICK WAYS TO INSTANTLY IMPROVE ANY GAME

1. Do Cardio Every Morning. 

Make a habit of it. 
Try some black coffee with a little protein powder and go.  Get some egg whites and spinach for breakfast.

2. Drink 1 Glass of Water with every single meal.

I try to use a shaker cup. I flavor mine with Amino Acids.

3. Never let a fall, no matter how bad, keep you from getting right back to it.

Right after I won my sponsorship with Muscle Club Apparel, I was injured and could't run. The timing couldn't have been worse! I worked around it as best as I could and still prepped and trained for the shoot just as hard as ever. Something is always better than nothing and even if you mess up, you can't let that be an excuse to just let the flood gates open and turn a cheat meal into a cheat day, or even worse, reward yourself for making some progress by ruining your hard earned results in a binge. Don't be so quick to give yourself a pat on the back for being consistent for a few days. Try a few weeks or a few months. Then maybe you earned it.

4. Surround yourself with positive people.

I've witnessed the "Haters." They are real…real funny. LOL. I try to just laugh.

Don't let them trip you up. That's what they want to see.
A real friend will want to see just how far you can take it, and in their own way will help you get there. Positivity enables synergy.  You can always accomplish more with a team.

5. STAY HUNGRY

There is nothing wrong with being competitive.  Always go in with the mentality to win the whole thing.  No matter what the odds, go for it.

Thomas Murphy, CSCS, Pn1

GET YOUR CUSTOMIZED WORKOUT AND NUTRITION PLAN BY CLICKING BELOW.
I WRITE NEW PROGRAMS UP EVERY WEEKEND.

CUSTOMIZED PROGRAMS

WORKOUT + DIET PLAN $100.00 USD DIET PLAN ONLY $50.00 USD WORKOUT PLAN ONLY $50.00 USD

I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
For more information email me at ThomasMurphy27@gmail.com

40 Days out Training Diary - Monday - 4/14

209

15.5%

I need to check this scale!

Time to get serious….
216
18.4% BF

7:30 am

Amino - X

Ropes X 10 - 1:00 ON / :30 OFF

ELLIPTICAL 20 Min - 1:00 ON / 1:00 OFF

8:30

5 egg whites

2 Spinach 

Salt/pepper

Goldbergs

10 

8 oz ground turkey 

Asparagus 

Tuna fish packet 

Almonds

NOXplode 

Bullnox

Leg Ext

20/20/15/10

Front squats 

10/10

Calf Press

20/20/20

Leg Press Hack Squat

15/15/15

1 leg Leg press

20/20/15

Standing 1 Leg Calf Raise

15/15/15

Single leg seated leg curl

20/20/20

REST PAUSE is where it's at! •TMT P/S/E•

I've always kept my workouts very intense and over the 16 plus years of lifting I've figured out a few tricks to get the most gains and maximize my efforts. I really want to emphasize the REST PAUSE technique on Set 3. This is an old technique that I don't think got as much attention as the drop set when it comes to adding more intensity to your workouts. This technique has really helped me make some serious strength gains recently and if it's done right I'm sure will help you too. Here we go.
First….WARM UP - SET 1 
First up. I'll warm up with a weight I can get about 50 times if I had to, and then I'll get 20 reps. Really take your time and stretch slowly during this set. Focus on literally warming the muscle up.

POWER - SET 2 
Go up to a heavy set right away. A set of where you know you can get 10, but you're not too sure if you could pull 13 out. Go down slow, go by feel and get a stretch and even hold it for one second and then once you get your weight out of what I call the danger zone, (where your shoulder capsule is stretched) EXPLODE! I want you to push with some velocity. Push it like you mean it and get it out of there!! GO !!! I'm always yelling at my clients! LOL
Not always…the athletes that respond to that, yes, but I've got grandma safely making gains over here! Hahaha :) Never bounce or snap your elbows but moving the bar with some speed simulates heavier weight without having to use it. This is also how you train for POWER

REST PAUSE - SET 3 
Rest 1:30 - 2:00 minutes then go up in weight to where you can only get about 8. Get as many as you can then RACK IT. REST ABOUT 3 SECONDS THEN GET AS MANY AS YOU CAN AGAIN. REST ABOUT 5-10 SECONDS THEN DO IT ONE MORE TIME. This get's those deep muscle fibers that you aren't used to stimulating. This will get you STRONGER.

I do this on set 3 when working out alone because using rest pause on a max lift can be risking a lithe too much. LOL You don't want to be the guy under a weight bench leaning your head back to see if you can spot someone to take the stack of weights of your chest! "Hey! ……HEY!" Hahahahaha. 
I've been there. I think once, maybe twice. Hey at least everyone knows you took it to failure! If this ever happens to you, it's nothing to be embarrassed about. Most people respect when someone gives it their all.





If you are with a spotter, I would do this on my last set right before the drop set. Just make sure he knows what he's doing. A good spotter will help just enough to keep the bar moving and will work to keep the rep smooth.

DROP SET - SET 4
Rest 2-3 minutes. Get all your energy back. Catch your breathe. Cue that song to drop soon and then put that heavy stuff on there and go for a set of 3 or as many as you've got! Go till failure, then drop the weight. Get another 5. Drop the weight. Get 20 or die! These really burn and will definitely help you with your ENDURANCE.

This is how TMT SYTEMS incorporates all 3 aspects (POWER/STRENGTH/ENDURANCE) in the same workout. 

I do agree with much longer periodization, maybe 1 month or 2 month long cycles, but really most of my clients don't have the patience for that.
I do need to make a point in saying this type of intensity must be used sparingly to prevent burning out. I would recommend completely fatiguing the muscle group like this every 1-2 weeks.
Still hit it hard but don't do drop sets every time you hit chest for instance.
Maybe every other workout.
Let your body heal first.

I am available for TRAINING at

at COLONY SQUARE MIDTOWN 

Polar Loop Review

I've been waiting for a good heart rate monitor for awhile now to take with me on my cardio sessions mainly and in Jan I decided to purchase the Polar Loop. It is a wristband similar to the Nike Fuel Band, which I thought was pretty cool. One difference is, the Polar Loop also pairs with a Heart Rate Strap for much more accurate calorie counting.

After wearing the bracelet for about 3 months here are my thoughts:

PROS/CONS

PROS

•Looks Cool! :)

•Keeps me motivated !!!

•Battery lasts for a few days before needing a recharge.

•FUN - Keeps a running daily total of calories burned so you always know how far away from your daily goal you are.

CONS

•Only keeps Heart Rate when wearing the chest band. (Currently the technology just isn't available to get accurate readings from wrist readers by themselves.)

•Doesn't allow you to reset the calories burned setting or set it to start at a certain time, say at the start of a workout. This was my biggest gripe.

Overall, I am happy with the product and recommend it to all my friends and clients.

The bluetooth Heart Rate Strapo and sensor also pair with my favorite iPad App, Polar TEAM, which I use for my training sessions to track where my heart rate is.

Thomas Murphy, CSCS, Pn1

GET YOUR CUSTOMIZED WORKOUT AND NUTRITION PLAN BY CLICKING BELOW.
I WRITE NEW PROGRAMS UP EVERY WEEKEND.

CUSTOMIZED PROGRAMS

WORKOUT + DIET PLAN $100.00 USD DIET PLAN ONLY $50.00 USD WORKOUT PLAN ONLY $50.00 USD

I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
For more information email me at ThomasMurphy27@gmail.com

BACK AT IT

BACK AT IT

In order to bring out the lats and have a large back, especially as seen from the front, 

I have designed a workout to target my key areas.

Only rest enough to keep HR in check or 1 Min max between exercises.

Work 3-4 sets of each superset.

Mix in cardio into the circuit to accelerate weight loss. 

For more strength gains, leave this out.

•Superman Wide Grip Seated Rows x 15

Lean forward on a seated cable row machine with your chest to the bench.

Pull from this position with legs straight arms stretched at the start.

Nail those lats!

Next, superset with

Pullups x 10

These can be very hard after you are already gassed. 

Try to keep strict form and only as high as to where your back is flexed.

•Dumbbell Pullovers x 15

Lay with neck supported somewhat on bench and get a deep stretch, 

slowly so you don't injure yourself.

§uper set with 

•Renegade Rows x 10

•Wide Grip Pulldowns x 15

§uper set with 

•Reverse Fly x 20

Now, just make sure your NUTRITION is on point. With the correct dietary intake, if you keep banging out these workouts as intensely as possible, you are guaranteed results!

Thomas Murphy, CSCS, Pn1

GET YOUR CUSTOMIZED WORKOUT AND NUTRITION PLAN BY CLICKING BELOW.
I WRITE NEW PROGRAMS UP EVERY WEEKEND.

CUSTOMIZED PROGRAMS

WORKOUT + DIET PLAN $100.00 USD DIET PLAN ONLY $50.00 USD WORKOUT PLAN ONLY $50.00 USD

I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
For more information email me at ThomasMurphy27@gmail.com

Reppin Chest to Death

Dumbbell Incline Press 

80 x 15 Rest 1:00

90 x 15 Rest 1:00

Lower Incline

100 x 12 Rest 1:30

110 x 12 Rest 2:00

Flat Dumbbell Press

125 x 10 

Superset Next 2 Exercises

Dumbbell Incline Flyes (overhand grip thumbs facing in arms straight)

50 x 15

50 x 15

60 x 12

60 x 12

Ab Twist Machine (Come all the way around till it clicks and hold 1 sec before slowly returning)

130 x 20 Each Side 

Tri-Set the next 3 Exercises:

Low Cable Crossover Flyes ( bring hands together palms up then raise up in straight line steady and hold)

50 x 20

50 x 20

Incline Machine ( do very slowly, stretching then squeezing hard at top)

~Mid Stack x 10

Dips / Lower Ab Leg Raise x 10